Dates vs. Corn — In-Depth Nutrition Comparison
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A recap on differences between Dates and Corn
- Dates are higher in Fiber, Copper, Potassium, Iron, and Selenium, yet Corn is higher in Vitamin C, and Polyunsaturated fat.
- Dates covers your daily Fiber needs 22% more than Corn.
- Dates contain 15 times more Selenium than Corn. While Dates contain 3µg of Selenium, Corn contains only 0.2µg.
Food varieties used in this article are Dates, deglet noor and Corn, sweet, yellow, cooked, boiled, drained, without salt.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+1200%
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Iron
+126.7%
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Magnesium
+65.4%
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Potassium
+200.9%
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Copper
+320.4%
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Manganese
+56.9%
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Selenium
+1400%
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Phosphorus
+24.2%
Contains
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Sodium
-50%
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Zinc
+113.8%
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Calcium
+1200%
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Iron
+126.7%
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Magnesium
+65.4%
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Potassium
+200.9%
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Copper
+320.4%
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Manganese
+56.9%
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Selenium
+1400%
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Phosphorus
+24.2%
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Sodium
-50%
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Zinc
+113.8%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Vitamin B2
+15.8%
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Vitamin B6
+18.7%
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Vitamin K
+575%
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Vitamin A
+2530%
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Vitamin E
+80%
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Vitamin C
+1275%
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Vitamin B1
+78.8%
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Vitamin B3
+32.1%
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Vitamin B5
+34.5%
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Folate
+21.1%
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Vitamin B2
+15.8%
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Vitamin B6
+18.7%
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Vitamin K
+575%
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Vitamin A
+2530%
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Vitamin E
+80%
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Vitamin C
+1275%
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Vitamin B1
+78.8%
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Vitamin B3
+32.1%
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Vitamin B5
+34.5%
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Folate
+21.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+257.6%
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Other
+128.6%
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Protein
+39.2%
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Fats
+284.6%
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Water
+257.6%
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Carbs
+257.6%
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Other
+128.6%
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Protein
+39.2%
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Fats
+284.6%
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Water
+257.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-83.8%
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Monounsaturated Fat
+938.9%
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Polyunsaturated fat
+3073.7%
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Saturated Fat
-83.8%
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Monounsaturated Fat
+938.9%
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Polyunsaturated fat
+3073.7%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Sucrose
+770.1%
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Glucose
+2265.5%
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Fructose
+2375.9%
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Starch
+∞%
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Maltose
+41.7%
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Sucrose
+770.1%
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Glucose
+2265.5%
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Fructose
+2375.9%
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Starch
+∞%
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Maltose
+41.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 67.03g | 18.58g |
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| Protein | 2.45g | 3.41g |
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| Fats | 0.39g | 1.5g |
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| Carbs | 75.03g | 20.98g |
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| Calories | 282kcal | 96kcal |
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| Starch | 7.17g |
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| Fructose | 19.56g | 0.79g |
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| Sugar | 63.35g | 4.54g |
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| Fiber | 8g | 2.4g |
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| Calcium | 39mg | 3mg |
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| Iron | 1.02mg | 0.45mg |
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| Magnesium | 43mg | 26mg |
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| Phosphorus | 62mg | 77mg |
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| Potassium | 656mg | 218mg |
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| Sodium | 2mg | 1mg |
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| Zinc | 0.29mg | 0.62mg |
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| Copper | 0.206mg | 0.049mg |
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| Manganese | 0.262mg | 0.167mg |
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| Selenium | 3µg | 0.2µg |
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| Vitamin A | 10IU | 263IU |
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| Vitamin A RAE | 0µg | 13µg |
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| Vitamin E | 0.05mg | 0.09mg |
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| Vitamin C | 0.4mg | 5.5mg |
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| Vitamin B1 | 0.052mg | 0.093mg |
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| Vitamin B2 | 0.066mg | 0.057mg |
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| Vitamin B3 | 1.274mg | 1.683mg |
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| Vitamin B5 | 0.589mg | 0.792mg |
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| Vitamin B6 | 0.165mg | 0.139mg |
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| Folate | 19µg | 23µg |
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| Vitamin K | 2.7µg | 0.4µg |
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| Tryptophan | 0.012mg | 0.023mg |
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| Threonine | 0.043mg | 0.133mg |
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| Isoleucine | 0.049mg | 0.133mg |
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| Leucine | 0.084mg | 0.358mg |
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| Lysine | 0.066mg | 0.141mg |
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| Methionine | 0.022mg | 0.069mg |
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| Phenylalanine | 0.05mg | 0.155mg |
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| Valine | 0.071mg | 0.191mg |
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| Histidine | 0.032mg | 0.091mg |
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| Saturated Fat | 0.032g | 0.197g |
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| Monounsaturated Fat | 0.036g | 0.374g |
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| Polyunsaturated fat | 0.019g | 0.603g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
17%
Minerals Daily Need Coverage Score
29%
14%
Comparison summary
Which food is lower in Saturated Fat?
Dates is lower in Saturated Fat (difference - 0.165g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is lower in Sugar?
Corn is lower in Sugar (difference - 58.81g)
Which food contains less Sodium?
Corn contains less Sodium (difference - 1mg)
Which food is cheaper?
Corn is cheaper (difference - $0.8)
Which food is richer in vitamins?
Corn is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)